Narrow Your Choices
MACKEREL
Before 1870, all mackerel caught in New England waters was salted on board and sold that way in Boston. It wasn’t until fishing ships began carrying ice in their holds that fresh mackerel became available. A huge boom in the market for canned mackerel took place at the end of the 19th century and then went bust as the mackerel population declined due to overfishing.
Mackerel, a sleek, oily fish with a forked tail, lives in both the Atlantic and Pacific Oceans, as far north as Cape Cod and as far south as Hawaii. It contains two kinds of meat—red outer meat and light inner meat. Fresh mackerel is very perishable and must be kept on ice so as not to develop a fishy flavor.
Varieties
Atlantic mackerel (also called Boston mackerel) is often used in sashimi. Spanish mackerel has only a small percentage of red meat and a milder taste than other kinds of mackerel. King mackerel (also called kingfish or cavalla) has a firm texture and distinct taste. Cero mackerel (also called cerro or painted mackerel), caught in waters along the coast of Florida, has leaner flesh and more delicate flavor than most varieties. Pacific mackerel (also called American, blue, or chub) is an oily fish with an assertive flavor. Pacific jack mackerel (also called horse mackerel) is often canned. Wahoo (also called ono), is a subtropical fish with a delicate flavor; it is often used for sashimi.
Fresh mackerel is sold whole, as fillets, and as steaks.
Availability
Depending on the variety, fresh mackerel may be available year-round. Canned mackerel is available year-round.
Preparation, uses, and tips
The secret to successful mackerel cookery is to not overcook. Whichever of the following cooking methods you choose, your mackerel will be cooked when its flesh becomes opaque but still moist, and can easily be pierced with a fork. To tone down strong-tasting mackerel, marinate in a citrus or vinegar marinade for 15 to 30 minutes.
Baking
Place mackerel in a greased baking dish, or wrap in oiled foil and place on a baking sheet. Brush with melted butter or oil and season with salt and pepper, or cover with a piquant sauce. Bake in a preheated 450°F (230°C) oven until done, about 10 minutes per inch of thickness.
Broiling
Rinse mackerel fillets or steaks and pat dry with a paper towel. Coat with flour, crumbs, or cornmeal, if desired. Place fish on a rack above a baking dish, and brush with melted butter or oil. Preheat broiler and adjust oven rack so the fish is 3 to 4 inches (about 7.6 to 10cm) from the element. Broil, turning once, until fish is opaque but still moist in the center, about 3 to 10 minutes, depending on size of the fish.
Grilling
Place fillets or steaks on perforated aluminum foil, 4 to 6 inches (about 10 to 15cm) above prepared coals or fire. Baste with butter, oil, or marinade, and close the hood of the grill. Cook until fish is opaque and moist on the inside, about 6 to 8 minutes for fish less than 1-inch (2.5 cm) thick, and 10 to 15 minutes for fish larger than 1-inch (2.5cm) thick.
Pan frying
Coat mackerel with seasoned flour, crumbs, or cornmeal. Shake off any extra coating and fry in a small amount of hot butter or oil, turning once halfway through cooking time. Cook until opaque and moist on the inside, 4 to 8 minutes.
Poaching
Bring poaching liquid, consisting of water, broth, and herbs and spices, to a simmer. Slip in the mackerel, then cover pan and keep liquid at a simmer for about 8 minutes per inch (2.5cm) of thickness.
Nutritional Highlights
Mackerel (cooked, dry heat), 1 fillet (3 oz.)
(84.9g)
Calories: 230
Protein: 21g
Carbohydrate: 0.0g
Total Fat: 15.7g
Fiber: 0.0g
*Excellent source of: Selenium (45.4mcg), Niacin (6mg), Vitamin B6 (0.4mg), and Vitamin B12 (16.7mcg)
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.
When cooked (dry heat), Atlantic mackerel provides 1.316 grams of omega-3 fatty acids, derived from EPA (0.504 grams), DHA (0.699g), and ALA (0.113g), per 100 grams of Atlantic mackerel. When cooked (dry heat), king mackerel provides 0.401 grams of omega-3 fatty acids, derived from EPA (0.174g) and DHA (0.227 grams), per 100 grams of king mackerel.
Health benefits and concerns
Mercury toxicity
Nearly all fish contain trace amounts of methyl mercury, some more than others. In areas where there is industrial mercury pollution, mercury levels in the fish can be quite elevated. In general, however, methyl mercury levels for most fish are very low. However, mackerel can contain methyl mercury levels in excess of the Food and Drug Administration’s (FDA’s) 1 part per million (ppm) limit.
The FDA has advised pregnant women, women who could become pregnant, and nursing mothers to avoid fish that contain high amounts of methyl mercury, specifically shark, swordfish, king mackerel, and tilefish. Regular consumption of methyl mercury contained in these fish can harm the child's developing nervous system and may pose risks to the mothers as well. The FDA advises that other fish are permissible for pregnant and nursing women as part of a healthful diet. The agency suggests an acceptable level of 12 ounces per week of cooked fish (a typical serving size of fish is from 3 to 6 ounces). Permissible fish include shellfish, canned fish, smaller ocean fish or farm-raised fish. It is important to eat a variety of different species, rather than just one type of fish, in order to reduce the reduce risk of methyl mercury consumption.
Health benefits and
concerns for fish and seafood
Many health benefits and concerns associated with this food are applicable to other fish and
seafood. Read about health benefits and concerns
for fish and seafood for a full description.
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